2hrs

300 swim/200 kick/300 pull/200 swim

5 X 100's 50 Drill/50 Swim on 1:45/2:00

Stop

<4 X
<1 X 200, 1 X 100, 1 X 100>

200's are Free
Second 100 is your best stroke.
100 Easy.

200's are on 4:00
100's are on 2:00

Set #1: 200 Free Moderate, 100 Best-stroke Fast, 100 easy
    #2: 200 Free Fast, 100 Best-stroke Moderate, 100 easy
    #3: 200 Free Fast, 100 Best-stroke Fast, 100 easy
    #4: 200 Free Fast, 100 Best-stroke Fast, 100 easy
Rest 2-?? min

200 Best non-free stroke for time.>

Recovery:
10 X 50's odds pull, evens swim on 1:00/1:10

3800 yards.